What Is Collagen and Why Do Our Bodies Need It?
Collagen is the most abundant protein in the human body, making up 30% of our total protein composition. It forms a structural framework that provides strength and elasticity to skin, bones, joints, muscles and blood vessels.
Our collagen production starts declining around age 25. As we get older, environmental factors like sun exposure and unhealthy lifestyle habits accelerate the breakdown of collagen in the body. This leads to common signs of aging like wrinkles, stiffness, and pain in joints.
Collagen's Vital Roles in the Body
Here are some of the key functions that collagen performs in both men and women:
- Forms connective tissue to hold muscles, bones and skin together
- Provides structure and cushioning for joint cartilage and disks
- Boosts moisture and suppleness for youthful looking skin
- Strengthens brittle nails and stimulates hair growth
- Supports gut integrity and bone mineral density
Key Collagen Benefits for Men
Men can greatly benefit from maintaining adequate collagen as well. Here are some of the top collagen benefits for men:
Relieves Joint Discomfort
Collagen makes up much of the rubbery cartilage that coats the ends of bones at moveable joints like the knees, elbows and knuckles. Consuming collagen supplements has been shown to significantly reduce activity-related joint pain in athletes and those with arthritis.
Supports Lean Muscle Mass
Muscles are literally held together by connective tissue made of collagen. Getting enough collagen as we age may help men maintain more optimal muscle mass, power and function.
Boosts Exercise Performance and Recovery
In studies, collagen protein supplementation has been found to decrease muscle tissue damage after strenuous workouts. This allows men to workout harder, lift heavier and recover faster between training sessions.
Improves Skin Elasticity and Texture
Collagen keeps skin tissues supple and resilient. Increasing collagen intake promotes firmer, smoother skin with reduced lines and wrinkles by enhancing moisture and elasticity.
Strengthens Hair and Nails
Keratin-rich collagen nourishes hair follicles and nail beds from within. This leads to better growth and quality of hair and nails that resist breakage or splitting.
Top Collagen Sources to Consume
While the body produces some collagen on its own, getting additional collagen from certain foods and supplements can enhance your levels.
Bone Broth
Simmering animal bones and connective tissues releases health-boosting collagen into the broth. Bone broth makes a tasty, low-calorie beverage packed with skin and joint defending collagen.
Eggs
Egg whites provide Type 1 collagen along with important amino acids like proline and glycine that are building blocks for the body's own collagen synthesis.
Citrus Fruits
Fruits like lemons, grapefruit and oranges are loaded with beneficial vitamin C. Consuming vitamin C helps stimulate your body's natural production of collagen.
Leafy Greens
Vitamin C rich dark leafy veggies like kale, spinach and broccoli support collagen production. They also provide vitamin A and copper to maintain strong connective tissues.
Lean Meats
Grass-fed beef, organ meats like liver, and wild caught fish supply glycine and proline amino acids to help build muscle, joints, skin, hair and nails.
Collagen Supplements
Collagen supplements, powders and protein shakes provide a concentrated dose to replenish declining levels, especially beneficial as we age. Look for hydrolyzed or peptide collagen for optimal absorption.
How Collagen Benefits Skin and Slows Aging
From our teens through our 70s, collagen plays an essential role in supporting healthy, youthful looking skin for both men and women by:
- Boosting skin moisture and plumpness
- Minimizing appearance of fine lines and wrinkles
- Improving skin clarity and evenness of tone
- Speeding healing of cuts, wounds or scars
- Protecting from UV sun damage
Fights Signs of Premature Skin Aging
Taking a daily collagen supplement for just 8 weeks has been shown to increase skin hydration by over 30% and collagen density in the dermis by up to 65%. This led to significantly fewer lines and wrinkles.
Helps Fade Stretch Marks
Because it enhances skin elasticity and healing, collagen may help reduce the appearance of stretch marks from pregnancy, bodybuilding or weight fluctuations.
Protects from Damaging Environmental Factors
In addition to guarding against wrinkle-causing UV rays, collagen shields skin from pollution and other toxins which degrade collagen.
Other Evidence-Based Benefits of Collagen
In addition to keeping our skin smooth and joints comfortable, researchers have found these supplemental health perks from upping collagen intake:
Strengthens Nails & Prevents Brittle Nail Syndrome
Several studies have found that taking collagen leads to thicker, less brittle nails that break less frequently within just a few weeks.
Reduces Cellulite Appearance
Along with staying well hydrated, consuming collagen may enhance the appearance of cellulite. The structural protein firms up connective tissues under the skin.
Minimizes Heart Conditions
Collagen fibers provide support and flexibility to arteries and heart valves. Supplementing collagen may help prevent plaque buildup and regulate blood pressure.
Supports Healthy Digestion
Gelatinous broths nourish intestinal lining to support digestive issues like leaky gut. Collagen also helps heal damaged tissues in the GI tract and reduces inflammation.
Stabilizes Blood Sugar
Glycine found abundantly in collagen has been shown in human trials to reduce HbA1C and insulin resistance. This leads to better blood sugar regulation.
Recommended Collagen Intake Per Day
Most studies demonstrating collagen's health and anti-aging benefits use a daily dosage between 2,000 to 10,000 mg. Here are suggested guidelines based on your age and needs:
- General health: 2,000 - 5,000 mg daily
- Targeted joint or skin applications: 5,000 - 10,000 mg daily
- Recovery from injury / surgery: 10,000+ mg for limited periods under medical supervision
Talk to your health practitioner to determine the appropriate collagen dosage for your individual situation.
Safety, Side Effects and Considerations
When taken according to directions, collagen supplements are considered very safe for long term use with few side effects. However, here are some important usage considerations:
- Start with smaller doses and work up to avoid GI upset
- Avoid combinations with antibiotics or antacids
- Check for food allergy risks like shellfish or eggs
- Stop 2 weeks before any scheduled surgery
- Consult your physician if pregnant, breastfeeding, or on specific medications
As with any supplement, speak with your healthcare provider before starting if you have any specific medical conditions or concerns.
FAQs
What are the top benefits of collagen for men?
The top collagen benefits for men include relieving joint discomfort, building lean muscle mass, speeding post-workout recovery, improving skin elasticity and texture, and strengthening hair and nails.
At what age should men start taking collagen?
Experts recommend men start supplementing with a collagen powder or pills in their mid-20s. This is when natural collagen production begins declining. Supplementing early helps slow aging effects related to lowered collagen.
When is the best time to take collagen supplements?
It’s ideal to take collagen supplements first thing in the morning or right before bedtime. Taking collagen on an empty stomach allows for maximum absorption into the bloodstream to reach joints, muscles, skin and nails.
Are there any side effects from collagen supplements?
Collagen is generally well-tolerated, even with long term use. Some people report temporary side effects like digestive upset, headaches or bad taste in the mouth. These typically go away within a few days of taking collagen.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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